Water-Soluble Vitamins: B-Complex and Vitamin C
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Water-Soluble Vitamins:
B-Complex and Vitamin C
Fact Sheet No. 9.312 Food and Nutrition Series| Health
by L. Bellows and R. Moore*
What are Vitamins? and their influence is felt in many parts of Quick Facts
Vitamins are essential nutrients found the body. They function as coenzymes that
in foods. They perform specific and vital help the body obtain energy from food. The • B-complex vitamins and
functions in a variety of body systems, and B vitamins are also important for normal vitamin C are water-soluble
are crucial for maintaining optimal health. appetite, good vision, and healthy skin, vitamins that are not stored
The two different types of vitamins nervous system, and red blood cell formation. in the body and must be
are fat-soluble vitamins and water-soluble Thiamin: Vitamin B1 replaced each day.
vitamins. Fat-soluble vitamins — vitamins What is Thiamin. Thiamin, or vitamin B1,
• These vitamins are easily
A, D, E and K — dissolve in fat before they helps to release energy from foods, promotes
destroyed or washed out
are absorbed in the bloodstream to carry out normal appetite, and is important in
maintaining proper nervous system function. during food storage and
their functions. Excesses of these vitamins
are stored in the liver, and are not needed Food Sources for Thiamin. Sources preparation.
every day in the diet. For more information include peas, pork, liver, and legumes. Most • The B-complex group is
on fat-soluble vitamins, see fact sheet 9.315 commonly, thiamin is found in whole grains found in a variety of foods:
Fat-Soluble Vitamins: A, D, E, and K. and fortified grain products such as cereal,
cereal grains, meat, poultry,
In contrast, water-soluble vitamins and enriched products like bread, pasta,
eggs, fish, milk, legumes and
dissolve in water and are not stored by the rice, and tortillas. The process of enrichment
adds back nutrients that are lost when grains fresh vegetables.
body. Since they are eliminated in urine,
we require a continuous daily supply in our are processed. Among the nutrients added • Citrus fruits are good sources
diet. The water-soluble vitamins include the during the enrichment process are thiamin of vitamin C.
vitamin B-complex group and vitamin C. (B1), niacin (B3), riboflavin (B2), folate and
Water-soluble vitamins are easily iron. • Using megadoses of
destroyed or washed out during food How much Thiamin. The Recommended multivitamins or supplements
storage or preparation. Proper storage and Dietary Allowance (RDA) for thiamin is is not recommended.
preparation of food can minimize vitamin 1.2 mg/day for adult males and 1.1 mg/day
loss. To reduce vitamin loss, always refrigerate for adult females (Table 1). These values are
fresh produce, keep milk and grains away closely tied to calorie expenditure.
from strong light, and use cooking water Thiamin Deficiency. Under-consumption
from vegetables to prepare soups. of thiamin is rare in the United States due to
wide availability of enriched grain products.
However, low calorie diets as well as diets
What are Water-Soluble high in refined and processed carbohydrates
Vitamins? may place one at risk for thiamin deficiency.
Alcoholics are especially prone to
B-complex Vitamins thiamin deficiency because excess alcohol
Eight of the water-soluble vitamins are consumption often replaces food or meals.
known as the vitamin B-complex group: Symptoms of thiamin deficiency include:
thiamin (vitamin B1), riboflavin (vitamin mental confusion, muscle weakness, wasting,
B2), niacin (vitamin B3), vitamin B6 water retention (edema), impaired growth,
(pyridoxine), folate (folic acid), vitamin and the disease known as beriberi. Thiamin
B12, biotin and pantothenic acid. The B deficiency is currently not a problem in the
© Colorado State University
vitamins are widely distributed in foods, United States.
Extension. 3/02. Revised 11/12.
Too much Thiamin. No problems with
overconsumption are known for thiamin. www.ext.colostate.edu
*
L. Bellows, Colorado State University Extension food and
nutrition specialist and assistant professor; and R. Moore,
graduate student. 11/2012Riboflavin: Vitamin B2 Too much Niacin. Consuming large Folate Deficiency. Folate deficiency
What is Riboflavin. Riboflavin, or doses of niacin supplements may cause affects cell growth and protein production,
vitamin B2, helps to release energy from flushed skin, rashes, or liver damage which can lead to overall impaired growth.
foods, promotes good vision, and healthy (Table 2). Over consumption of niacin is Deficiency symptoms also include anemia
skin. It also helps to convert the amino acid not a problem if it is obtained through food. and diarrhea. A folate deficiency in women
tryptophan (which makes up protein) into Vitamin B6: Pyridoxine, Pyridoxal, who are pregnant or of child bearing age
niacin. Pyridoxamine may result in the delivery of a baby with
Food Sources for Riboflavin. Sources What is Vitamin B6. Vitamin B6, neural tube defects such as spina bifida.
include liver, eggs, dark green vegetables, otherwise known as pyridoxine, pyridoxal (Table 1).
legumes, whole and enriched grain or pyridoxamine, aids in protein Too much Folate. Over consumption of
products, and milk. Ultraviolet light is metabolism and red blood cell formation. It folate offers no known benefits, and may
known to destroy riboflavin, which is why is also involved in the body’s production of mask B12 deficiency as well as interfere
most milk is packaged in opaque containers chemicals such as insulin and hemoglobin. with some medications (Table 2).
instead of clear. Food Sources for Vitamin B6. Sources Vitamin B12: Cobalamin
How much Riboflavin. The include pork, meats, whole grains What is B12. Vitamin B12, also known
Recommended Dietary Allowance (RDA) and cereals, legumes, and green, leafy as cobalamin, aids in the building of genetic
for riboflavin is 1.3 mg/day for adult males vegetables. material, production of normal red blood
and 1.1 mg/day for adult females (Table 1). How much Vitamin B6. The cells, and maintenance of the nervous
Like thiamin, these values are closely tied to Recommended Dietary Allowance (RDA) system.
energy expenditure. for vitamin B6 is 1.3 mg/day for adult males Food Sources for Vitamin B12. Vitamin
Riboflavin Deficiency. Under and females through age fifty (Table 1). B12 can only be found only in foods of
consumption of riboflavin is rare in the For infants, breast milk and most infant animal origin such as meats, liver, kidney,
United States. However, it has been known formulas contain enough vitamin B6. fish, eggs, milk and milk products, oysters,
to occur with alcoholism, malignancy, Vitamin B6 Deficiency. Deficiency shellfish. Some fortified foods may contain
hyperthyroidism, and in the elderly. symptoms include skin disorders, vitamin B12.
Symptoms of deficiency include cracks at dermatitis, cracks at corners of mouth, How much Vitamin B12. The
the corners of the mouth, dermatitis on anemia, kidney stones, and nausea. A Recommended Dietary Allowance (RDA)
nose and lips, light sensitivity, cataracts, and vitamin B6 deficiency in infants can cause for vitamin B12 is 2.4 mcg/day for adult
a sore, red tongue. mental confusion. males and females (Table 1). For those
Too much Riboflavin. No problems with Too much Vitamin B6. Over over the age of fifty, the dietary guidelines
overconsumption are known for riboflavin. consumption is rare, but excess doses of recommend consuming vitamin B12 in
Niacin: Vitamin B3, Nicotinamide, vitamin B6 over time have been known to its crystalline form (fortified foods or
Nicotinic Acid. result in nerve damage (Table 2). multivitamin).
What is Niacin. Niacin, or vitamin B3, Folate: Folic Acid, Folacin Vitamin B12 Deficiency. Vitamin B12
is involved in energy production, normal What is Folate. Folate, also known deficiency most commonly affects strict
enzyme function, digestion, promoting as folic acid or folacin, aids in protein vegetarians (those who eat no animal
normal appetite, healthy skin, and nerves. metabolism, promoting red blood cell products), infants of vegan mothers, and
Food Sources for Niacin. Sources include formation, and lowering the risk for neural the elderly. Symptoms of deficiency include
liver, fish, poultry, meat, peanuts, whole and tube birth defects. Folate may also play a anemia, fatigue, neurological disorders,
enriched grain products. role in controlling homocysteine levels, and degeneration of nerves resulting
How much Niacin. The Recommended thus reducing the risk for coronary heart in numbness and tingling. In order to
Dietary Allowance (RDA) for niacin is disease. prevent vitamin B12 deficiency, a dietary
16 mg/day for adult males and 14 mg/day Food Sources for Folate. Sources of supplement should be taken. Some people
for adult females (Table 1). These values are folate include liver, kidney, dark green develop a B12 deficiency because they
closely tied to energy expenditure. leafy vegetables, meats, fish, whole grains, cannot absorb the vitamin through their
Niacin Deficiency. Niacin deficiency fortified grains and cereals, legumes, and stomach lining. This can be treated through
is not a problem in the United States. citrus fruits. Not all whole grain products vitamin B12 injections.
However, it is known to occur with are fortified with folate. Check the nutrition Too much Vitamin B12. No problems
alcoholism, protein malnourishment, low label to see if folic acid has been added. with overconsumption of vitamin B12 are
calorie diets, and diets high in refined How much Folate. The Recommended known.
carbohydrates. Pellagra is the disease state Dietary Allowance (RDA) for folate is Biotin
that occurs as a result of severe niacin 400 mcg/day for adult males and females. What is Biotin. Biotin helps release
deficiency. Symptoms include cramps, Pregnancy will increase the RDA for folate energy from carbohydrates and aids
nausea, mental confusion, and skin to 600 mcg/day (Table 1). in the metabolism of fats, proteins and
problems. carbohydrates from food.Food Sources for Biotin. Sources of health. Vitamin C works with vitamin E Can Vitamin C Prevent the Common
Biotin include liver, kidney, egg yolk, milk, as an antioxidant, and plays a crucial role Cold?
most fresh vegetables, yeast breads and in neutralizing free radicals throughout The controversy over using mega
cereals. Biotin is also made by intestinal the body. An antioxidant can be a vitamin, doses of vitamin C to prevent or cure the
bacteria. mineral, or a carotenoid, present in foods, common cold and other disorders has not
How much Biotin. The Adequate Intake that slows the oxidation process and acts to been resolved. Recent studies have shown
(AI) for Biotin is 30 mcg/day for adult repair damage to cells of the body. Studies that an increased intake of vitamin C over
males and females (Table 1). suggest that vitamin C may reduce the 500 mg per day does not increase a body’s
Biotin Deficiency. Biotin deficiency is risk of certain cancers, heart disease, and overall level of vitamin C. Therefore, intake
uncommon under normal circumstances, cataracts. Research continues to document over 500 mg per day may not result in
but symptoms include fatigue, loss of the degree of these effects. any additional benefits from vitamin C
appetite, nausea, vomiting, depression, Food Sources for Vitamin C. Consuming (Table 2).
muscle pains, heart abnormalities and vitamin C-rich foods is the best method to
anemia. ensure an adequate intake of this vitamin.
Too much Biotin. No problems with Summary
While many common plant foods contain
overconsumption are known for Biotin. vitamin C, the best sources are citrus fruits. • Water-soluble vitamins include the
Pantothenic Acid For example, one orange, a kiwi fruit, 6 oz. vitamin B-complex and vitamin C,
What is Pantothenic Acid. Pantothenic of grapefruit juice or 1/3 cup of chopped and are essential nutrients needed
Acid is involved in energy production, sweet red pepper each supply enough daily by the body in very small
and aids in the formation of hormones vitamin C for one day. quantities.
and the metabolism of fats, proteins, and How much Vitamin C. The • The B-complex vitamins can be
carbohydrates from food. Recommended Dietary Allowance (RDA) found in a variety of enriched foods
Food Sources for Pantothenic Acid. for Vitamin C is 90 mg/day for adult males like cereal grains and breads, as well
Sources include liver, kidney, meats, and 75 mg/day for adult females (Table 1). as other foods such as meat, poultry,
egg yolk, whole grains, and legumes. For those who smoke cigarettes, the RDA eggs, fish milk, legumes, and fresh
Pantothenic Acid is also made by intestinal for vitamin C increases by 35 mg/day, in vegetables. Vitamin C can be found
bacteria. order to counteract the oxidative effects of in a many fruits and vegetables.
How much Pantothenic Acid. The nicotine.
Adequate Intake (AI) for Pantothenic • Overall, in the United States
Acid is 5 mg/day for both adult males and Vitamin C Deficiency. Although rare deficiency is rare for B vitamins
females (Table 1). in the United States, severe vitamin C and vitamin C; with exceptions for
Pantothenic Acid Deficiency. deficiency may result in the disease known alcoholics, those on a low calorie
Pantothenic Acid deficiency is uncommon as scurvy, causing a loss of collagen strength diet, and the elderly.
due to its wide availability in most foods. throughout the body. Loss of collagen • Special attention should be paid
Too much Pantothenic Acid. No results in loose teeth, bleeding and swollen to folate (folic acid) intake during
problems with overconsumption are known gums, and improper wound healing. More pregnancy, in order to avoid birth
for Pantothenic Acid. Rarely, diarrhea and commonly, vitamin C deficiency presents defects.
water retention will occur with excessive as a secondary deficiency in alcoholics, the
elderly, and in smokers. • Vegans should be conscious of
amounts. vitamin B12 intake because it is not
The following conditions have been present in plant foods.
Vitamin C: Ascorbic Acid, Ascorbate shown to increase vitamin C requirements
(Table 1): • Some conditions warrant an
What is Vitamin C increase in vitamin C intake, such
The body needs vitamin C, also known • Environmental stress, such as air and as exposure to cigarette smoke,
as ascorbic acid or ascorbate, to remain noise pollution environmental stress, growth, and
in proper working condition. Vitamin C • Use of certain drugs, such as oral sickness.
benefits the body by holding cells together contraceptives • Over consumption of the water-
through collagen synthesis; collagen is a
• Tissue healing of wounds soluble vitamins is generally not
connective tissue that holds muscles, bones,
a problem in the United States,
and other tissues together. Vitamin C also • Growth (children from 0- 12
especially if the nutrients are
aids in wound healing, bone and tooth months, and pregnant women)
obtained through food.
formation, strengthening blood vessel • Fever and infection
walls, improving immune system function, • Large amounts of vitamin
increasing absorption and utilization of • Smoking. B-complex and vitamin C
iron, and acting as an antioxidant. Too Much Vitamin C. Despite being supplements and multivitamins are
Since our bodies cannot produce or a water-soluble vitamin that the body not recommended. Excesses of these
store vitamin C, an adequate daily intake excretes when in excess, vitamin C vitamins have no known benefit.
of this nutrient is essential for optimum overdoses have been shown to cause kidney
stones, gout, diarrhea, and rebound scurvy.Table 1. Recommended Dietary Intake (RDA) and Adequate Intake (AI) for Water-Soluble Vitamins
Life Stage Group Thiamin B1 Riboflavin B2 Niacin B31 Vitamin B6 Folate Vitamin B12 Biotin Pantothenic Acid Vitamin C
(mg/d) (mg/d) (mg/d) (mg/d) (mcg/d) (mcg/d) (mcg/d) (mg/d) (mg)
Infants2
0 - 6mo 0.2* 0.3* 2* 0.1* 65* 0.4* 5* 1.7* 40*
6mo - 12mo 0.3* 0.4* 4* 0.3* 80* 0.5* 6* 1.8* 50*
Children
1 - 3y 0.5 0.5 6 0.5 150 0.9 8* 2* 15
4 - 8y 0.6 0.6 8 0.6 200 1.2 12* 3* 25
Males
9 - 13y 0.9 0.9 12 1.0 300 1.8 20* 4* 45
14 - 18y 1.2 1.3 16 1.3 400 2.4 25* 5* 75
19 - 30y 1.2 1.3 16 1.3 400 2.4 30* 5* 90
31 - 50y 1.2 1.3 16 1.3 400 2.4 30* 5* 90
51 - 70y 1.2 1.3 16 1.7 400 2.4 30* 5* 90
>70y 1.2 1.3 16 1.7 400 2.4 30* 5* 90
Females
9 -13y 0.9 0.9 12 1.0 300 1.8 20* 4* 45
14 - 18y 1.0 1.0 14 1.2 400 2.4 25* 5* 65
19 - 30y 1.1 1.1 14 1.3 400 2.4 30* 5* 75
31 - 50y 1.1 1.1 14 1.3 400 2.4 30* 5* 75
51 - 70y 1.1 1.1 14 1.5 400 2.4 30* 5* 75
>70y 1.1 1.1 14 1.5 400 2.4 30* 5* 75
Pregnant
14 - 18y 1.4 1.4 18 1.9 600 2.6 30* 6* 80
19 - 30y 1.4 1.4 18 1.9 600 2.6 30* 6* 85
31 - 50y 1.4 1.4 18 1.9 600 2.6 30* 6* 85
Lactation
14 - 18y 1.4 1.6 17 2.0 500 2.8 35* 7* 115
19 - 30y 1.4 1.6 17 2.0 500 2.8 35* 7* 120
31 - 50y 1.4 1.6 17 2.0 500 2.8 35* 7* 120
Table 1 is a summarization of the new standards for nutrient recommendations of water-soluble vitamins: The Dietary Reference Intake (DRI). These
recommendations meet the average daily nutritional needs of all healthy people. To ensure the needs of all in the population, the DRI usually exceeds
the requirements for most people. They do not cover requirements for illness and special health disorders.
RDA and AI values from the 1998 and 2000 DRI reports.
1
NE=Niacin Equivalents. 1mg of Niacin=60mg of tryptophan; 0-6mo=preformed niacin (not NE).
2
At 6 months of age, infants may be introduced to solid foods while remaining on formula or breast milk. There may be some overlap in specific
nutrient requirements.
(mg=milligrams, mcg=micrograms)
*AI valueTable 2. Tolerable Upper Intake Level (UL) for Water-Soluble Vitamins
Life Stage Group Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin Biotin Pantothenic Vitamin C
(mg/d) (mg/d) (mcg/d) B12 Acid (mg/d)
Infants1 ND ND ND ND ND ND ND ND ND
(0 - 12mo)
Children ND ND ND ND ND
1 - 3y 10 30 300 400
4 - 8y 15 40 400 650
Males and Females ND ND ND ND ND
9 - 13y 20 60 600 1200
14 - 18y 30 80 800 1800
19 -> 70y 35 100 1000 2000
Pregnancy and ND ND ND ND ND
Lactation
14 - 18y 30 80 800 1800
19 - 50y 35 100 1000 2000
Table 2 is a summarization of the Tolerable Upper Intake Level (UL) for water-soluble vitamins: The Dietary Reference Intake (DRI). The UL is defined as
the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. The UL
represents total daily intake from food, water, and supplements.
UL values from 1998 and 2000 DRI reports.
1
At 6 months of age, infants may be introduced to solid foods while remaining on formula or breast milk. There may be some overlap in specific
nutrient requirements.
(mg=milligrams, mcg=micrograms)
ND=Not determinable due to lack of data of adverse effects in this age group. Source of intake should be from food only.
References Dietary Reference Intakes for Vitamin C,
Advanced Nutrition: Macronutrients, Vitamin E, Selenium, and Carotenoids.
Micronutrients, and Metabolism (2009). Washington, DC: National Academy
CRC Press, Taylor & Francis Group. Press, 2000.
Advanced Nutrition and Human Duyff, ADA. American Dietetic
Metabolism (2009). Wadsworth, Association: Complete Food and
Cengage Learning. Nutrition Guide. Hoboken: John Wiley
Biochemical, Physiological, Molecular & Sons, Inc., 2006.
Aspects of Human Nutrition (2006). Levine M, Conry-Cantilea C, Wang Y,
Saunders, Elsevier Inc. Welch RW, Washko PW, Dhariwal
Dietary Reference Intakes for Thiamin, KR, Park JB, Lazarev A, Graumlich
Riboflavin, Niacin, Vitamin B6, Folate, JF, King J, Cantilena LR. Vitamin C
Vitamin B12, Pantothenic Acid, Biotin, pharmacokinetics in healthy volunteers:
and Choline. Washington, DC: National evidence for a recommended dietary
Academy Press, 1998. allowance. Proc Natl Acad Sci USA 93:
3704–3709, 1996.
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